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A creamy salad of pale chicken pieces, crisp apple cubes, celery slices, halved grapes, and chopped walnuts, lightly coated in a white dressing and piled in a serving bowl.
●Low GI

Chicken Waldorf salad Calories

Chicken salad with apple, celery, walnuts, and mayonnaise-based dressing

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

179kcal

GI

35low

POTASSIUM · 100 G

240mg

FIBER · 100 G

1.7g

Quick answer

1 cup (medium) of Chicken Waldorf salad (180 g) has 322 calories. That works out to 179 calories per 100 g. It contains 15.5 g of carbs, 22.3 g of protein, 19.4 g of fat and 3.1 g of fiber. Its 9.2 mg of B3 covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Chicken Waldorf salad Nutrition Facts

Selected: 1 cup (medium) · 180 g

322

KCAL / 180G

Carbs

15.5g

· 6% DV

Protein

22.3g

· 45% DV

Fat

19.4g

· 25% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 19% · Protein 27% · Fat 54%

Chicken Waldorf salad nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories322 kcal
Total fat19.4 g25%
Saturated fat3.42 g17%
Trans fat0.05 g
Sodium522 mg23%
Total carbohydrate15.5 g6%
Fiber3.1 g11%
Protein22.3 g45%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Chicken Waldorf salad?

ServingAmountCalories
1 cup (medium)180 g322 kcal
1 tablespoon (small)18 g32 kcal
1 piece (small)75 g134 kcal
½ cup (half)90 g161 kcal
100 g100 g179 kcal
1 serving (small)150 g269 kcal
1 serving (large)220 g394 kcal
1 pack (medium)250 g448 kcal
1.5 cup (large)270 g483 kcal

Calculated from 179 calories per 100 g.

Frequently Asked Questions About Chicken Waldorf salad

What goes into Chicken Waldorf salad?

Chicken Waldorf salad typically combines cooked chicken with apples, celery, walnuts, and a mayonnaise-based dressing. The ingredients create a mix of tender, crunchy, sweet, and savoury flavours; some versions add grapes or use a lighter dressing.

How do you make Chicken Waldorf salad with rotisserie chicken?

Yes, rotisserie chicken works well in Chicken Waldorf salad. Remove the skin and bones, shred or dice the meat, and let it cool before mixing it with the apples, celery, walnuts, and dressing so the salad stays fresh-tasting.

Can Chicken Waldorf salad be made the day before?

Yes, you can prepare Chicken Waldorf salad ahead, but keep the dressing separate for the best texture. Combine everything shortly before serving, or add the apples and walnuts at the end to keep them crisp and prevent the apples from browning.

How do you keep Chicken Waldorf salad from getting watery?

To keep Chicken Waldorf salad from getting watery, use cooled chicken and dry the celery and fruit well after washing. Add the dressing gradually, and avoid watery grapes or other fruit; chilling the salad briefly helps it hold together.

What kind of apple is best for Chicken Waldorf salad?

A crisp apple with a sweet-tart flavour works best in Chicken Waldorf salad because it holds its shape and balances the creamy dressing. Choose a firm variety, and toss cut pieces with a little lemon juice if they will sit before serving.

Is Chicken Waldorf salad served warm or cold?

Chicken Waldorf salad is served cold, not warm. Chill the cooked chicken before mixing it with the dressing and produce; serving it cold preserves the crisp texture of the celery and apples and keeps the mayonnaise-based dressing pleasant.

What can you serve with Chicken Waldorf salad?

Chicken Waldorf salad pairs well with crusty bread, a simple soup, or leafy greens. It can also be served in lettuce cups or as a sandwich filling, though adding bread makes it a more substantial meal.

Can you make Chicken Waldorf salad without mayonnaise?

Yes, Chicken Waldorf salad can be made without mayonnaise. Use plain Greek yogurt, or combine yogurt with a little mustard and lemon juice for a tangy dressing; the result is less rich than the traditional version.

Where did Chicken Waldorf salad come from?

Chicken Waldorf salad is a later variation of Waldorf salad, which originated at New York’s Waldorf-Astoria hotel in the late 19th century. The original salad did not include chicken; adding it turned the dish into a more filling meal.

Can you freeze Chicken Waldorf salad?

No, Chicken Waldorf salad does not freeze well. Mayonnaise-based dressing can separate after thawing, while apples and celery lose their crisp texture; make it fresh and refrigerate leftovers in a sealed container instead.

Chicken Waldorf salad Vitamins & Minerals

Vitamins

B3

9.18mg · 57% DV

B6

0.56mg · 33% DV

Biotin

7.2µg · 24% DV

B5

1.12mg · 22% DV

Minerals

Selenium

20µg · 36% DV

Phosphorus

243mg · 35% DV

Sodium

522mg · 23% DV

Copper

0.2mg · 22% DV

Potassium ⭐

432mg · 13% DV

Chicken Waldorf salad Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

5.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Waldorf salad

To burn the 322 calories in 1 cup (medium) (180 g):

🚶

80min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

38min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Chicken Waldorf salad?

Chicken Waldorf salad is a variation on the Waldorf salad, which originated at New York’s Waldorf hotel. It combines chicken with apple, celery and walnuts, bound with a mayonnaise-based dressing. The apple’s sweet-tart bite and the celery’s fresh crunch balance the tender chicken and creamy dressing, while walnuts add a deeper, toasted note.

Usually served chilled, it works as a light lunch or a side at a meal, and is also at home on a brunch or buffet table. It provides protein, with 12.4 g per 100 g. For a lighter version, replace some of the mayonnaise with plain yogurt; serve it over leafy greens or with bread.

How Nutritious Is Chicken Waldorf salad?

Nutrient density

Medium

53/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Chicken Waldorf salad Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chicken Waldorf salad Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Chicken Waldorf salad Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Waldorf salad Fat Profile

SATURATED

3.42g

MONOUNSATURATED

7.56g

POLYUNSATURATED

5.22g

⚖️

Omega 6:3 ratio 66.9:1

Above the ideal 4:1 (66.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.